A variety of resistance training systems have been introduced today, each of which is used based on the needs of athletes in different sports and at the right time. Meanwhile, one of the training systems in bodybuilding that athletes have used for many years is the Superset training system.

What is a Superset? It is a training system in resistance training programs that increases the intensity of the training sets in order to increase the muscle mass and strength of the muscles.

How does the superset system run?

The superset is known and performed in different ways in the world. Of course, this training system has been considered by sports physiology researchers in recent years. Finally, two models of this training system were officially introduced in the international reference books of resistance training. The methods of performing superset exercises are as follows.

The first method of a superset: agonist-antagonist

In this method, we ask the athlete to train the agonist and antagonist sets of movements (muscles) in a training program. For example, we practice a 12-repetition set in the biceps, and immediately after that a 12-repetition set in the back of the arm (triceps), which is the antagonist movement or muscle (opposite). In this method, there is no rest between two sets of exercises.

The second method of super-set system:

In this type of training system, the athlete train 2 to 3 exercises in the same muscle group or body part without resting between sets.

Both methods of superset training systems can improve strength, improve muscle mass, and body composition.

Note: Superset training can have a negative effect on performance, so avoid performing it during competitions that are performance-related. Also, the high intensity of this training system may cause injuries to the joints and tendons, so its implementation is not recommended for beginners.

Two examples of the superset program based on the models described are given below.

Method 1:

Method 2: